The Mediterranean Diet
This is more a loose description of the eating habits traditionally
associated with the people of that region than an actual diet.
Originally identified through the low numbers of chronic disease
and higher life expectancy throughout the region despite a
high fat diet, studies such as those conducted by Dr Peter
Ballmer (Director of Internal Medicine at Kanton Hospital)
have indicated that the diet may be a preventative factor.
Things that can be eaten daily on this diet include…
- Bread (without butter or margarine)
- Polenta
- Pasta
- Fruit
- Vegetables
- Grains
- Potatoes
- Rice
- Olive oil
- Cheese
- Yogurt
- Wine (optional and in moderation)
Things that should be eaten a few times a week include…
- Eggs
- Poultry
- Fish
- Sweet foods
Things that should be eaten a few times a month (or more
often in smaller amounts) include…
This diet includes regular physical activity being taken
on a daily basis.
Part of the key to this diet is the fact that olive oil is
the main source of fat. It contains around 70% simple unsaturated
fatty acids, which are though to increase HDL (good) cholesterol
and lower LDL (bad) cholesterol. Also eating fish a few times
a week is a good provider of 'Omega-3' fatty acids.
Mediterranean Diet : Reasons for
- Generally recommended by health professionals.
- Easy to modify to suit a vegetarian diet.
- Daily exercise also benefits physical, psychological and
social being as well as improving resistance to disease.
- Can help to manage cholesterol levels.
Mediterranean : Reasons Against
- In the traditional Mediterranean diet, fresh fruit and
veg were eaten mostly raw with little to no processing.
This is not so easy to obtain in the busy modern lifestyle.
- Not good if you are after rapid weight loss.
- Daily exercise! (depending on your point of view)
Mediterranean Diet : Verdict
All in all the Mediterranean diet is ideal for a healthy
lifestyle and can help to prevent heart and circulatory diseases
by cutting out 'bad' fats and replacing them with the simple
unsaturated fats, such as those found in olive oil which helps
to regulate cholesterol levels. This is why many health professionals
recommend it. It is not so good if you are after rapid weight
loss though as it is more of health based diet.
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